Kick Off Fall with Tasty & Nutrient Packed Eggplant!

Eggplant is a delicious, versatile, end of summer vegetable that we love this September! It is low calorie, but contains lots of important nutrients, and there are so many different ways to prepare it!

Why We Love ThemLike many fruits and veggies, eggplant is a fantastic source of fiber! One unpeeled eggplant contains 16 grams of fiber, which is 64% of your daily value, and only 136 calories! Fiber is a great nutrient for weight loss because it slows down digestion, so you will feel full for a while. One eggplant also has 5 grams of protein and a high water content, so it will fill you up and keep you satisfied!

Eggplant is a great source of Vitamin B1, or thiamin. Vitamin B1 is involved in turning carbohydrates and fats into energy that is usable by the body! B1 helps ensure that carbohydrates are converted to energy in the most efficient way possible, so as not to waste any energy. Since the brain uses more energy than most other parts of the body, a deficiency in Vitamin B1 can be detrimental to brain health. Eating more eggplants may help you avoid this!

One compound that helps give eggplant its rich, purple color is called nasunin. Nasunin has been shown to have several health benefits. Studies have shown that nasunin is a potent antioxidant. Antioxidants work by scavenging free radicals so that they don’t build up in the body and end up causing damage. Free radicals are dangerous because they are unstable molecules that attack other molecules in order to become more stable. Some molecules they attack include DNA, which can lead to cancer over time, and cell membranes, which can lead to hardening of arteries and cardiovascular disease. This is why it’s important to consume plentiful antioxidant rich fruits and vegetables, like eggplant!

How To Pick A Good EggplantChoosing the right eggplant makes all the difference when it comes to taste and texture. Did you know eggplants (like many fruits and vegetables) have genders? Typically, the “male” eggplants have a sweeter flavor, while the “females” tend to be slightly bitter. This is because the female eggplants have more seeds (in favor or reproduction), and the seeds are bitter to keep predators away!

You can tell the gender of an eggplant by looking at the “bellybutton”, or the brown spot on the bottom of the eggplant. If it looks like a line, it’s female, and if the bellybutton is round, it’s male. Remember: round “belly buttons” are what you want! Another tip is to choose a smaller eggplant with darker purple skin (not white), so that the skin is softer. The skin contains additional fiber and vitamins, so leave it on during preparation for an extra nutrient punch.

Ways to Enjoy ThemOnce you’ve chosen the perfect eggplant, the next step is deciding what to do with it! These are a few of our favorite eggplant recipes:

Healthy Eggplant ParmesanEggplant Parmesan is a delicious comfort food but usually very high in calories due to layers of mozzarella and Parmesan. This recipe, however, doesn’t overdo it on the cheese, so you can indulge guilt free! Clickhere to add this recipe to your Lose It! recipe box.

Grilled Eggplant SaladIf you can stop cooking light, summery food on the grill, you’ll love this salad! It’s just tomato, eggplant and romaine grilled with a low-calorie marinade, so it’s extremely healthy and also full of flavor! Clickhere to add this recipe to your Lose It! recipe box.

Roasted Eggplant & Feta DipThis creamy dip combines eggplant and feta with lemon juice a little bit of spice. The flavors are perfectly complementary, and the dip is low-calorie and relatively nutrient dense compared to most dips! Try carrot sticks or celery for dipping to keep it low-cal! Clickhere to add the recipe to your Lose It! recipe box.

What do you think about eggplant? Did you know about how eggplant gender affects flavor? Let us know! Tweet us @loseit or leave a comment on our Facebook page!